Beans protein content per 100g typically lands near 6–9 g when cooked, with cooked soybeans reaching about 18 g.
Scanning a label for protein shouldn’t feel like a puzzle. This guide shows exactly how much protein sits in 100 grams of common cooked beans, why numbers vary across brands and cooking styles, and how to turn those grams into real-world portions that fit your plate. You’ll also see a clear table near the top and another later so you can compare options quickly without hopping between tabs.
Beans Protein Content Per 100G: Cooked Comparison
Below is a quick reference for cooked beans. Values refer to cooked, plain beans unless noted. Different soaking times, salt, and canning liquids shift water content and nudge protein per 100 g up or down a touch, but the pattern you see here holds steady across brands.
| Bean (Cooked) | Protein (g / 100 g) | Notes |
|---|---|---|
| Lentils | ~9.0 | Stays near 9 g per 100 g across color types. (MyFoodData, cooked lentils) |
| Black Beans | ~8.9 | Common cooked value per 100 g. (MyFoodData comparison) |
| Chickpeas (Garbanzo) | ~8.9 | Cooked chickpeas around 8.86–8.9 g per 100 g. |
| Kidney Beans | ~8.7 | Cooked kidney beans per 100 g hover just under 9 g. |
| Pinto Beans | ~9.0 | Cooked pintos land near 9 g per 100 g. |
| Navy (Haricot) Beans | ~8.2 | Cooked navy beans sit a bit lower than black or pinto. |
| Lima Beans | ~6.8 | Milder on protein per 100 g than most common beans. |
| Edamame (Green Soybeans) | ~11.9 | Higher protein density among common prepared beans. |
| Soybeans (Mature, Boiled) | ~18.2 | Top of the group for protein per 100 g. |
Why Protein Per 100G Varies Across Beans
All beans bring protein, fiber, and minerals. The spread you see—about 6–9 g per 100 g for most cooked beans—comes down to water and seed makeup. Hearty seeds like soy hold more protein per bite; creamier types like lima sit lower. Canning brine and rinse habits also shift moisture, which can slightly change grams of protein per 100 g.
Cooked Vs. Canned Vs. Drained
Cooked from dry and canned, drained beans often land in the same neighborhood. If canned beans aren’t rinsed, extra liquid can trim protein density. A quick rinse drops sodium and brings the per-100 g picture closer to cooked-from-dry numbers.
Serving Math You Can Use Fast
- Half cup cooked usually weighs ~85–100 g. Expect ~7–9 g protein for black, pinto, kidney, chickpeas, and lentils.
- One cup cooked usually weighs ~160–200 g. Double the half-cup estimate (about 14–18 g for many beans; higher for soy).
- Salads and bowls: two scoops of cooked beans (about 180–200 g) often puts you near 16–18 g protein without meat.
Protein In Beans Per 100G: Label Tips And Easy Swaps
When a label lists protein by cup or by serving, convert to 100 g to compare apples to apples with other products. If a can says “8 g per 130 g drained,” that’s ~6.2 g per 100 g (8 ÷ 1.3). Use the same trick for pouches and deli tubs.
Quick Ways To Nudge Protein Higher
- Pick denser beans when you need more protein in the same bowl: edamame and cooked soybeans sit well above the pack per 100 g.
- Blend beans with a grain like quinoa or farro to complete meals that carry both protein and fiber.
- Use a thicker base: stew-style beans keep less free liquid, so a spoonful weighs in with slightly more solids per 100 g.
Trusted Data You Can Check
The numbers above reflect standard entries used by nutrition pros. For instance, see cooked black beans 100 g and cooked chickpeas 100 g for reference tables. These pages summarize results drawn from lab-based datasets used across the industry.
What These Grams Mean For Daily Eating
Most adults aim for roughly 50–60 g of protein per day, with individual needs varying by size and training load. Two cups of cooked beans with lunch and dinner can deliver 28–36 g from beans alone, plus extras from grains, yogurt, tofu, eggs, meat, or fish.
Balanced Plates That Hit Protein Targets
- Bean-Grain Bowl — 1 cup lentils (~18 g) + roasted vegetables + tahini drizzle. Add a spoon of feta or yogurt for a small bump.
- Chickpea Pasta Toss — 100 g cooked chickpeas (~9 g) + a cup of chickpea pasta can push total protein well past 25 g.
- Edamame Snack — 100 g edamame (~11.9 g) with a pinch of sea salt covers a third of a typical snack target.
Less Common Beans: Per-100G Snapshot
If your store stocks broader varieties, here’s a second set you can keep in mind. These are cooked, plain values unless noted.
| Bean (Cooked) | Protein (g / 100 g) | Notes |
|---|---|---|
| Adzuki | ~7.6 | Steady mid-range protein density. |
| Fava (Broad) | ~7.6 | Similar to adzuki per 100 g. |
| Black-Eyed Peas | ~7.7 | Cooked, drained value per 100 g. |
| Mung Beans | ~7.0 | About half a cup gives ~7 g protein. |
| Split Peas (Green) | ~8.3 | Cooked, common soup base. |
| Canned Pinto (Drained) | ~9.3 | Per 100 g drained, label-like entry. |
Cooking And Prep Factors That Affect Per-100G Numbers
Soak, Simmer, And Salt
Longer simmering or salt in the pot means beans hold a bit more water. Per 100 g, that extra water slightly dilutes protein. It doesn’t take protein away; it just changes the weight of the spoonful.
Why Soybeans Stand Out
Soy carries more protein per seed. That’s why soybeans show ~18.2 g per 100 g cooked and edamame sits near ~11.9 g per 100 g. If you want the most protein in the least volume, soy is the easy pick.
Rinsing Canned Beans
Rinsing lowers sodium and evens out moisture across the batch. If you’re tracking per-100 g values closely, drain and rinse, then weigh. Your numbers will match the tables here more closely.
How To Build Meals Around 100G Portions
Fast Lunch Ideas
- Protein-Packed Salad — 100 g black beans (~8.9 g protein), chopped tomato, corn, avocado, lime. Add grilled chicken or tofu if you need more.
- Chickpea Wrap — 150 g cooked chickpeas (~13.5 g), shredded greens, yogurt-lemon sauce in a tortilla. Easy 20+ g with the wrap itself.
- Lentil Soup — 300 g cooked lentils in broth yields ~27 g protein before you add any dairy or meat.
Training Days
On heavy sessions, bring in a soy anchor: 150 g cooked soybeans (~27 g protein) or 200 g edamame (~23.8 g). Pair with rice or noodles for glycogen and you’ve got an easy post-workout bowl that travels well.
Beans Protein Content Per 100G In Practice
When recipes call for “a can of beans,” you’re usually dealing with ~240–260 g total weight, ~130–160 g drained. That drained pool—about one crowded cup—delivers near 11–16 g protein for most types, more for soy. If you cook from dry, 1 cup dry beans yields ~2.5–3 cups cooked, so batch cooking turns a small bag into a week’s worth of high-protein bases.
Helpful Cross-Checks
If you like to verify numbers, use lab-based references used by dietitians and researchers. The comparisons for cooked black beans 100 g and the detail view for cooked chickpeas 100 g mirror the values used in professional meal plans and nutrition apps.
Common Questions, Answered Briefly
Do Beans Match Meat Gram-For-Gram?
Per 100 g, meat is denser in protein than most beans. Per serving, beans bring fiber and minerals meat lacks. A mix of both (or beans with tofu, yogurt, or eggs) covers protein targets with better overall nutrition.
Which Beans Are Best When Space In The Bowl Is Tight?
Choose edamame or cooked soybeans. They give you more protein in the same spoonful than black, pinto, chickpeas, or kidney beans. Lentils are a strong middle-ground pick when you want more protein than most beans but prefer a quick cook time.
Bottom Line For Shoppers
For fast label comparisons, keep this in your head: most cooked beans cluster near 6–9 g protein per 100 g; edamame sits around ~11.9 g; cooked soybeans reach ~18.2 g. Build plates around that range, then round up with dairy, tofu, eggs, meat, or a second scoop of beans to land right on your daily target.
If you need a one-line anchor while you shop, beans protein content per 100g usually falls in a narrow, predictable range, so swapping black, pinto, kidney, chickpeas, or lentils rarely breaks your plan. When you want more in less volume, slide to edamame or cooked soybeans and you’re set.